[quote]gorillavanilla wrote:
Lifting went well tonight and I started with some heavy swings to really get things heated up.
T-Handle Swings:
110 x 25
200 lbs x 3 sets x 6(1 set above)
Squat:
135 x 10
225 x 5
315 x 3
370 x 2 x 3
430 x 2 x 3
460 lbs x 3 sets x 2 reps
Bench Press:
140 x 3
165 x 3
190 x 2 x 3
205 x 3 x 2
DB Bench Press:
60lbs x 4 x 8
Standing Crunches:
90 lbs x 3 sets x 10 reps
Good work tonight and I’m feeling some odd new soreness in my hips and lower back that I’m attributing to heavy swings.[/quote]
T-Handle swings looked good. To me that is how they are supposed to be done. The video in the article with the guy doing the double body weight didn’t look good to me. Between those and all of the squatting I’m not surprised you have some hip and back soreness. Good work!
Tonight was the second night of my Sheiko Comp program and it was a killer.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Squats:
135 x 10
225 x 5
315 x 3
370 x 3
430 x 2 x 3
490 x 2 x 2
555 x 1
585 lbs x 2 sets x 1
Bench Press:
140 x 3
165 x 3
190 x 2 x 3
225 x 2 x 2
250 x 1
260 x 2 x 1
Deadlift:
280 x 3
340 x 3
395 x 2 x 2
455 x 2
510 x 1
540 x 1
Absolutely trashed at the end of this lifting. My whole body feels like an extremely heavy, wet sandbag. Great overall ass kicking I took and completed in 2 hours. Hopefully, I get to sleep at a decent time and maybe I’ll be able to be mobile tomorrow after a large coffee and some aminos.
The morning after is not pretty. Feel like tin foil that’s been wrinkled and crisped too long after broiling. Guess the soreness and fatigue will ease up a little after I’ve been perspiring and baking under the sun at work.
Things are not ending well. I did 9 accounts today in very humid 95 degree weather and the result was heat sickness. I drank over a gallon of water, used rehydration mix(zipfizz), ate and took all my supplements but nothing restored me to lift tonight. After having a large black coffee and ribose and agmatine and several other good supplements that usually pick me up well to lift I still only feel blah and lacking energy. I find it odd but a sign that I have not recovered from the lifting earlier in the week and today’s work(Single-man lawn service).
So, I have to take today off and reorder my training template but no lifting days will be lost and in the future I will not be scheduled to lift on Thursdays due to this day’s heavy work schedule. Yes, today I am feeling my age. Yet, I still kick ass for 43 and I’d like to see some punk 20 something keep up. Hell with em’-tomorrow I’m going to kick some a-hole.
So, yesterday was just as hot and humid and I did a bunch of accounts but I managed my fluids and minerals much better. Lifting went well after a 4 1/2 hour rest from work.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Squats:
135 x 10
225 x 5
315 x 3
370 x 3
430 x 2 sets x 3 reps
490 x 6 sets x 2 reps(every one in the hole)
Incline Bench:
140 x 3
165 x 3
190 x 2 x 3
220 x 6 x 3
DB Bench Press:
60 lbs x 5 sets x 10 reps
Squat:
340 x 3
400 x 4
460 x 4 sets x 3 reps
Good Mornings:
225 x 5 x 5
The 3rd day of Sheiko Comp was devastating and left me feeling light headed, dizzy, and close to throwing up-so it was a great training session.
Tonight’s lifting was fairly easy and I only ripped off one callus.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
(Halting Deadlifts) Deadlifts to Knees(close sumo style):
135 x 10
225 x 5
315 x 3
340 x 4
395 x 4 x 4
High Incline DB Bench Press:
60 lbs x 6 sets x 4 reps
Tricep Push Downs:
90 lbs x 5 sets x 12 reps
Deadlifts from pins (1/2 way up shins):
315 x 3
370 x 3
425 x 2 x 3
480 x 4 x 3
Sanding Crunches:
90 lbs x 2 x 20
90 lbs x 10
Fast work-done in 1 hour and 15 minutes. I really like the not-so-wide sumo style deadlifts. I studied Ed Coan’s 901 lbs deadlift and worked that style tonight. I feel like I may have found a way to dead much more weight soon.
You ever think of getting an air conditioning window unit for your garage? I’m in Maryland 100 miles north of you and i can’ t take another summer in my garage.
sen say: I can take the heat while I lift which is usually in the evening. The temps are probably only around 90 or high 80s and it’s out of the sun. It’s the sun baking me all day while I work in the heat and humidity that really saps my life juice during the day.
Matty: I think the halting deadlifts are fun and a bit easier than locking them out, that is until the next day when my back is whispering in my thoughts, “You Bastard!”
My three year has a touch of the flu and I’ve been battling today to keep the bug at bay. Energy has been low and work was a hot, grassy, steam bucket but after a huge coffee and some blasting VanHalen on my stereo boom box all went fairly well.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Squats:
135 x 10
225 x 5
315 x 3
370 x 3
430 x 2 x 3
490 lbs x 5 sets x 3 reps (All felt good and easily legal depth)
Bench Press:
140 x 3
165 x 3
190 x 2 x 3
220 x 2 x 2
235 x 1
275 x 1(Touch and go)
235 lbs x 2 sets x 1 rep (Both sets 2 second pause)
DB Flies:
35 lbs x 5 sets x 10 reps
Standing Crunches:
90 lbs x 3 sets x 10 reps
I skipped the second session of squats supposed to follow DB Flies due to time and lack of energy. Recently I spoke with someone about the excessive volume of the second phase of squats in Sheiko in he told me that cutting it out may be a good idea. This person has a been doing Sheiko templates for years with good success so I may cut back on some volume to aid recovery.